It’s difficult to lose weight. It demands a degree of dedication and commitment that is almost superhuman. To gain results, though, you don’t need need to drastically change your food and exercise routines. By implementing a few low-effort, high-impact modifications, you can effectively lose weight.
People are often advised to do all sorts of crazy things, most of which have no evidence behind them. However, over the years, scientists have found a number of strategies that seem to be effective.
Here is one of the best weight loss strategies!
Here, are seven simple changes that can help you reach your wellness goals:
PRIORITIZE PROTEIN AT BREAKFAST
Instead of eating a sugary breakfast or skipping your morning meal entirely, eat something with at least 20 grams of protein, Harris-Pincus says. A low-glycemic, protein-packed breakfast doesn’t just help keep you full, it can also increase your energy levels, according to a study from the Clinical Gastroenterology and Hepatology Journal.INCORPORATE HIGH-INTENSITY WORKOUTS
All exercise requires effort, but there are some workouts that can help you accomplish more in a short amount of time. Research shows that high-intensity exercise (short bouts of max-effort intervals), for instance, burns more calories than steady-state exercise performed for the same amount of time.
- KEEP AN EATING SCHEDULE
Weight loss isn’t just about what you eat — it’s also about when you consume your calories. Eating in alignment with your circadian rhythm, Harris-Pincus says, may help with weight loss. “That means eating breakfast — I say within 2 hours of waking — and stopping your food intake several hours before bed,” she says.
Establishing a meal schedule ensures you stay fueled throughout the day while helping prevent late-night snacking.
- DRINK MORE WATER
Our bodies often confuse hunger, thirst, and fatigue,” says Harris-Pincus. Instead of tearing into a bag of tortilla chips when you get the urge to snack, try drinking a glass of water first.
Quenching your thirst can help you avoid overeating. In one study, overweight people who drank two glasses of water before their meals every day for three months lost an average of 2.6 more pounds than people who didn’t hydrate prior to eating.
To stay hydrated throughout the day, carry a reusable water bottle with you or set a timer every hour as a reminder to consume a glass.
Here is one of the best weight loss strategies!
- WALK FOR 30 MINUTES EVERY DAY
“Something low-impact that you can do every day is to walk 30 minutes at a fast pace,” Mariotti says. Think: Walk at the pace you use when you’re rushing through an airport terminal to make your flight.
Try turning your work commute into walking time or breaking your walk into smaller chunks after your meals. In one study, Type 2 diabetes patients who walked after each of their three meals experienced greater weight loss than participants who exercised once a day for the same amount of time.
- ADD SEEDS TO YOUR DIET
Like protein, fiber is another nutrient that can help promote satiety. Harris-Pincus says women should try to consume 25 grams of fiber per day, and men should aim for 35 grams.
To get enough, she suggests adding chia seeds and ground flaxseeds to your yogurt, smoothies, and salads. This keeps you full longer, she says. Other good fiber-rich snacks include edamame, almonds, and avocado.
- REORGANIZE YOUR PLATE
Changing the way you load your plate can help you fuel up on healthier foods, score more nutrients and prevent overeating. “Aim for half your food volume at each meal to come from fruits and veggies,” says Harris-Pincus. “By increasing the number of non-starchy veggies you eat, you will likely not have room for larger portions of meat and starch.”
The rest of your plate should be 1/4 protein (20–30 grams), she says, and 1/4 carbs. “Don’t be afraid of good carbs — we need them for energy, fiber, and the many essential nutrients they contain,” says Harris-Pincus. Try to stick to whole grains, she advises. Foods like quinoa, whole-wheat bread, and brown rice have more nutrients than their refined counterparts and may help regulate your blood sugar better, which can prevent appetite swings.
- BOOST YOUR METABOLISM WITH CAFFEINE & GREEN TEA
Drinking a thermogenic fat-burning supplement that contains caffeine or having a coffee prior to exercise has been shown to boost your metabolic rate, mobilize fats as energy, reduce fat storage, control appetite, boost mental focus and enhance performance.
Caffeine and other stimulants found in fat-burning supplements can give you the intensity to boost your training performance and improve your results. Find a thermogenic with clinically proven levels of caffeine, green tea, acetyl l-carnitine, and Kucha tea (Dynamine™). Try using 10–15 minutes before exercise.
Here is one of the best weight loss strategies!
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